The treadmill is an effective cardiovascular workout device for weight loss. Running or walking on a treadmill can help you burn more calories.

You can adjust the speed and incline of the treadmill to fit your weight loss goals. One popular treadmill exercise is the 12-3-30 method. What are the advantages and disadvantages of this method?

What is the 12-3-30 Treadmill Method?

In 2019, Lauren Giraldo shared the "12-3:30" treadmill workout on YouTube, which gained popularity on TikTok in November 2020.

The 12-3-30 treadmill method involves training at a particular speed, incline, and length, which are 12 mph, 3% incline, and 30 minutes, respectively.

• The number 12 on the treadmill shows that the slope is set at 12%, which can enhance the training intensity and focus more intensely on the leg muscles.
• The number 3 signifies that the treadmill speed is set to 3 mph. This speed is adequate to elevate your heart rate and facilitate rapid calorie burning.
• The number 30 represents the activity duration required to burn calories and enhance cardiovascular fitness.

Read more: 6 Errors That Are Often Made When Using Treadmill

The Benefits of the 12-3-30 Treadmill Method

The 12-3-30 treadmill method is a beneficial and effective exercise due to its numerous benefits.

Low impact activity

Due to its low impact, walking is an exercise that many individuals may easily practice. Those who are just beginning to exercise or who suffer from joint issues might benefit from this exercise.

Increases strength and endurance

The 12-3-30 method, despite being a low-intensity walking exercise, can enhance muscle strength and endurance, particularly in the leg muscles, due to the inclination and speed of the treadmill.

Enhance the number of calories you burn

The 12-3-30 workout targets rapid calorie burning with speed, incline, and training time. This makes it effective in helping you lose and maintain a healthy weight.

Read more: Benefits of Hiking Streets (Incline Walking)

Positive effects on the heart

Walking and other cardiovascular exercises can boost heart function, lower the risk of cardiovascular disease, and increase blood flow.

What Are the Risks of the Treadmill Method 12-3-30?

Similarly to other forms of exercise, the 12-3-30 treadmill approach involves certain risks, including:

• Walking upward can strain the lower back, increasing the chances of injury and discomfort.
• This technique involves intense activation of the hamstrings and calves, increasing the risk of muscular strain or injury.
• These workouts might be dangerous for people with problems with their knees or ankles because of the strain they put on the joints.
• A lack of natural light and air might lead to boredom. 
• Muscle overuse might cause injury if this is the only exercise method. It's crucial to complement it with other workouts.

If you want to try the 12-3-30 treadmill method, visit a fitness trainer or doctor, especially if you have joint problems, heart disease, obesity, etc. If you have concerns about this method, our health consultation services also offer the opportunity to consult with our doctors using the Ai Care application. This app can be downloaded from the App Store or Play Store.

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